1. Run 15 minutes every morning, and gradually increase to 30 minutes, at most more than 30 minutes; After a week of persistence, your physical fitness has been improved to a certain extent;

2. Eat something around 3 pm, do 5 groups of push-ups, pull-ups as much as possible, and do 5 groups of empty-handed squats around 5 pm. In this way, after 1 month, your muscle group looks the same and its thickness has increased.

Try to exercise before meals and rest after meals. If you sleep at night for more than 3 hours from dinner, eat something before going to bed.

You don't have to pay for specific recipes. Eat whatever you have at home, and you can boil more eggs. Eat more beef, fish and shrimp in daily dishes, and milk is essential; Especially carbonated drinks, try not to drink.